Psychological Treatment

Nearly half of all headache and chronic pain sufferers have some degree of depression and anxiety. In most cases, these problems can be managed by a health care provider such as your primary care physician (PCP). But if depression and anxiety begin to limit your regular daily activities or ability to enjoy life, visit a mental health specialist for help.

A mental health specialist, such as a psychologist, can teach pain management techniques that help reduce muscle spasm and decrease the number of pain messages sent by your brain. These techniques include relaxation training, biofeedback and stress management. Although you may find information about these techniques in books or on the Internet, you may get better results if an experienced specialist trains you. Read What Questions Should I Ask When Looking for a Qualified Mental Health Specialist?

Relaxation and Biofeedback

Relaxation techniques can be as helpful in reducing headaches as ordinary headache prevention medications, but without side effects. According to medical research studies, about 50% to 80% of people who use relaxation techniques have headache symptom relief. Read about these common relaxation techniques:

Biofeedback
Cue-controlled relaxation
Progressive muscle relaxation

Stress Management

Medical research studies find that that about three of every four primary headache sufferers say that stress is a trigger for their headaches. Study results also suggest that high stress in the workplace increases the risk for developing new onset migraine by 26%. Stress management can help improve headaches by changing the way your body handles stress. Techniques such as autogenic training cognitive restructuring and distraction can help decrease the number of headaches and the need for medication by migraine, tension-type and mixed headache sufferers. Read about using stress management techniques to help you relax.

Managing Migraine in the Workplace

Chronic headaches can affect many aspects of our lives, including family, social and work activities. The treatment plan for a person with chronic migraine should include a plan on how to cope with migraine in your workplace. This is especially important if your headaches occur often and prevent you from getting your work done. Read Migraine in the Workplace for some helpful tips.

Complementary Techniques

When done in combination with medication and other therapies, these techniques may help you control your headache symptoms. Practicing techniques such as meditation and breathing exercises every day can help you control feelings and thoughts that can lead to stress and trigger headaches.

Acupuncture: Invented in China thousands of years ago, this practice involves putting long, thin needles into specific points along the body to relieve pain and discomfort. Acupuncturists believe that a healthy body contains channels through which energy flows. When these channels are blocked, energy cannot flow, and bad health can occur. Needles are inserted into the blocked areas to correct imbalances and open up the energy channels again.

Eat right and avoid food triggers: Practicing these healthy habits may help to decrease the severity of headaches and how often they occur. Some people know exactly what foods trigger their headaches, while others have trouble pinpointing theirs.
Dietary and herbal supplements: The US Food and Drug Administration (FDA) does not regulate these medicines. Limited research is available about their effectiveness. Supplements that may help people with migraine include coenzyme Q10 (CoQ10), feverfew, ginkgo biloba, lecithin, magnesium, melatonin and riboflavin.

Always ask your health care provider before taking your regular and prescription medicines and these supplements at the same time. Mixing medicines and supplements may result in harmful effects to your body.

Manipulation: Chiropractors, osteopathic physicians and manual therapists most commonly do manipulations. Manipulation involves the movement of tissue by the laying on of hands. When done gently, it may be referred to as "mobilization." Doctors of Chiropractic and Osteopathy often do manipulations that are called "adjustments." Patients may feel short-term pain relief from this therapy. Long-term and on-going dependence on these therapies for pain relief is discouraged.

Massage: This technique can help decrease stress and soothe tense muscles in your head, neck and shoulders. Other benefits include increasing blood flow to the tissues and helping the muscles get rid of toxic waste.

Relaxation breathing: Breathing techniques help your body relax and take your mind off of everyday worries. Breathe in through your nose as you count to four, hold it as you count to seven, and breathe out through your mouth while you count to eight. It may seem silly or uncomfortable at first, but relaxation breathing will feel more natural with practice. Slow, steady relaxation breathing can help you relax tense muscles. Truly focusing on your breathing can help you break a cycle of negative thoughts.

Sleep habits: Get enough sleep each night so that you awaken feeling rested. An average healthy night sleep can range from five to ten hours. Exercise regularly. Take simple measures at home to relieve stress. Relax by resting in a dark, quiet spot or take a warm bath.

Yoga: Yoga is a great way to improve flexibility and muscle tone, develop good deep breathing and relaxation techniques and decrease stress. Developed 5,000 years ago, yoga is an exercise that focuses on physical postures called asanas and breathing exercises called pranayma. As with any exercise program, ask your health care provider before beginning yoga. Begin your yoga practice in a class where an instructor can help you learn to do the postures and breathing correctly.